Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute each
Easy Row
3 Air Squats + 1 Straight Leg Inchworm to Push-up
45 Seconds each
Moderate Row
Active Spidermans
30 Seconds each
Faster Row
Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Front Rack Stretch: 1 Minute
[Click Here](https://www.youtube.com/watch?v=dg4ckXN2gqE)
Pigeon Pose + Wrist Stretch: 1 Minute Each Side
[Click Here](https://youtu.be/V4M87keFNCI)
5 Pausing Air Squats (Pausing at the Top)
5 Air Squats
20 Second Push-up Plank Hold
6 Push-ups
5 Pausing Power Cleans (Pause for 2 Seconds at the Knee during the pull)
5 Power Cleans
*Build to WOD Weight *
General Fitness
Fish Out of Water (Time)
For Time:
2k Row
Directly Into…
10 Rounds of “Heavy Chief”
***
1 Round of Chief:
3 Power Cleans (155/105)
6 Push-ups
9 Air Squats
* Shoot for a moderate pace, or something around 10 seconds slower than best 2k pace/500
* Don’t PR your 2k, as there is still quite a bit of work to be done
* Goal time is 20 minutes or less for the entire workout.